“I want to compete in bodybuilding” or “I want to lose weight” are great ideas but aren’t specific enough. You also need to ask yourself WHY and WHEN you want to achieve your goal. It creates a sense of urgency and serves as a purposeful reminder. Great examples are:“I want to compete in a bodybuilding competition on April 21st, 2017, because I want to challenge myself in a new way physically and mentally.”“I want to lose 10 kgs by October 1st, 2016, so I can enjoy moments with my kids as they grow up.”

Write down your goal and read it every morning so you stay on track for the day.

2. Find physical activity you love

If you’ve had a long break or are bored, try something new. From soccer to powerlifting to martial arts to yoga, there are so many ways to stay active that I guarantee you will find something you love! You’ll also learn new skills and make new friends.

3. Keep it balanced

Tired or injured? Take time to recover. If you’ve been eating healthy all week and are craving a snack, have it (as long as you don’t go overboard). You don’t have to trade a movie with friends for a fitness class, or avoid restaurants! Just make sure how you spend your time aligns with your priorities. Fitness is a journey, and it’s important to enjoy life!

4. Track your progress

Split your overall goal into smaller goals so you can see where you’re at. An app like MyFitnessPal allows you to input your food and workouts daily. Know your macros (proteins, fats, carbs) and input what you’re eating to keep yourself accountable. When exercising, record what you did each session and for how long. Tracking helps you pinpoint why you are or aren’t making progress, and helps you to see how far you’ve come since starting.

5. Reward yourself

Enjoy the “runner’s high”- the feeling you get after an awesome exercise session, stay positive by reflecting on your achievements, and celebrate with a treat when you’ve reached your goal, whether it’s eating at your favourite restaurant or some new fitness apparel!